Strategy for incorporating fat

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Strategy for incorporating fat


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Old 07-29-2014, 16:09   #1
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Default Strategy for incorporating fat

Trying to follow the LCHF and still finding it difficult to adjust the fat up. It has been easier to cut the carbs - completely off sugars, sugary stuff, grains, beans, potatoes etc. Even the protein is relatively easy to count.

Assuming 2500 calorie daily requirement, the fat content for ketogenic diet works out something like 200 g of fat per day. Looks like it can be supplied by 200 ml of olive oil. Of course I will eat cheeses, whipped cream and so on, and get some fat from the meats/eggs too but drinking olive oil straight up seems like a reasonable option to me at this point. Perhaps supplement with 100 ml of olive oil/coconut oil.

Does anyone else drink olive oil/coconut oil etc a la carte?

I am also confused about the type of fat to include in my diet. No problem with saturated fat but Dr Phinney appeared to favor olive oil and high oleic safflower/sunflower oil. Apparently the fat from candlefish is close in composition to olive oil.

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Old 07-29-2014, 17:25   #2
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I'd prefer the coconut oil over olive oil. And you can cook with it at higher temps than with olive.

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Old 07-29-2014, 19:09   #3
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Are you drinking bullet proof coffee? This is when you add several tablespoons of coconut oil, butter and/or heavy cream to your coffee and blend it with a stick blender or in lieu of that, a mini food processor. It's the easiest way to add lots of fats.

I would certainly do that before I started drinking olive oil straight! What you can do with olive oil is add generous amounts to your salads & other vegetables. This forum is loaded with suggestions for increasing our fats consumption - all yours for the searching.

Bullet proof coffee & adding more fats: http://www.diabetesforum.com/diabete...tml#post614866





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Old 07-29-2014, 19:24   #4
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Are you drinking bullet proof coffee? This is when you add several tablespoons of coconut oil, butter and/or heavy cream to your coffee and blend it with a stick blender or in lieu of that, a mini food processor. It's the easiest way to add lots of fats.

I would certainly do that before I started drinking olive oil straight! What you can do with olive oil is add generous amounts to your salads & other vegetables. This forum is loaded with suggestions for increasing our fats consumption - all yours for the searching.
I just drink decaf instant coffee, these days I do add a generous amount of heavy cream. Something I had stopped doing years ago in favor of black coffee because ....

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Old 07-29-2014, 19:28   #5
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It doesn't matter if it's instant and it doesn't matter if it's decaf . . . just start adding butter & coconut oil along with lots of cream!




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Old 07-29-2014, 19:52   #6
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Bulletproof tea, herbal tea or chocolate are also possibilities. Sometimes I'll add butter to broth. Main thing is ... hot tasty liquid with fat!

I'm another olive oil drizzler.

For something a bit more solid, fat bombs may be the way to go. Here's one recipe. We have a few more recipes in the same subforum. Recipes for both sweet and savory varieties are popping up all over the interwebs.

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Old 07-29-2014, 20:28   #7
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fat bombs are amazing, decadent, and pretty much ensure you exceed your daily fat dosage

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